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S3 Conditioning Friday: 100 M Row+10 KB Goblet Squats 200 M Row+15 KB Goblet Squats 300 M Row+10 Alt. DB Hang Power Snatch 400 M Row+15 Alt. DB Hang Power Snatch 500 M Row+10 Weighted Ab Mat Situps 600 M Row+15 Weighted Ab Mat Situps 500 M Row+10 Weighted Ab Mat Situps 400 M Row+15 Alt. DB Hang Power Snatch 300 M Row+10 Alt. DB Hang Power Snatch 200 M Row+15 KB Goblet Squats 100 M Row+10 KB Goblet Squats

CrossFit S3 shared a link on Facebook

Blog is up everyone can go to sleep now. See you next week crew! http://crossfits3.com/2016/03/weekly-update-march-7th-march-13th/

CrossFit S3 posted on Facebook

S3 Conditioning Wednesday: 75 Box Jumps 400 M run 75 lunges 400 M Run 75 KBS (1.5/1.0)(1.25/.75) 400 M Run 75 Hand Release Push ups 400 M Run

CrossFit S3 posted on Facebook

Hi S3 Family…..I will be hosting a free S3 Kids Bootcamp on Wednesday afternoons for the month of February. This will be for kids 8-12 years old (if you need an exception, we can discuss). I can do anywhere from 3pm – 5pm for an hour (actually probably a little less)…….so, 3-4….or 4-5….or anything in between. If you are interested, post in the comments what time would work best and I will do my best to accommodate everyone. The goal is to make this fun and give our younger kids a chance to experience our beloved Crossfit. If there is enough interest, then we will consider adding it to our weekly class schedule. -Christine

CrossFit S3 shared a link on Facebook

Take Care Of Your Quadzilla’s!: http://www.crossfitinvictus.com/blog/care-for-your-quads/

CrossFit S3 posted on Facebook

S3 Conditioning Friday: For Time: 40 KBS (1.5/1.0)(1.25/.75) 600 M Row 40 Wall Balls (20/14)(14/10) -Rest 2 Minutes- 30 KBS 500 M Row 30 Wall Balls -Rest 2 Minutes- 20 KBS 400 M Row 20 Wall Balls -Rest 2 Minutes- 10 KBS 200 M Row 10 Wall Balls

CrossFit S3 posted on Facebook

Event Reminder! Please join us @ CrossFit S3 for the 1st Annual WOD 4 Dogs on January 30th! This will be a charity event and the proceeds will benefit Project 2 Heal & Southeast German Shepherd Rescue. More details to come! Save the date for a great workout! Three heats 8:00, 9:00 & 10:00am.

Ask the Doc: The Shoulder Rules

Ask the Doc: The Shoulder Rules

PT Kyle Sela offers simple rules to help you care for your shoulder joint and optimize movement. Say yes to improved performance and no to unnecessary pain.
From tabatatimes.com

CrossFit S3 posted on Facebook

S3 Conditioning Wednesday: 8 Rounds: 10 Calorie Row 8 Box Jumps (24/20)(20/16) 6 DB Hang Power Snatch Per Arm (40/25)(35/20) 4 HSPU (Challenging Push Up Variety) 100 M OH Plate Walk (45/35)(35/25)

CrossFit S3 posted on Facebook

S3 Conditioning Tuesday: For Time: 200 M Double KB Farmers Walk (2.0/1.5)(1.5/1.0) 15 Power Cleans (135/95)(115/85)(95/65) 30 Wall Balls (20/14)(14/10) 45 Calorie Row 400 M Run 45 Calorie Row 30 Wall Balls (20/14)(14/10) 15 Power Cleans (135/95)(115/85)(95/65) 200 M Double KB Farmers Walk (2.0/1.5)(1.5/1.0)

CrossFit S3 posted on Facebook

S3 Conditioning Tuesday: A) 14 Minute EMOM: Evens: 3-4 Deadlifts (Moderate Weight 75-80%) Odds: 7-10 Calorie Row Sprint -Rest 3 Minutes- B) For Time: 12 DB Hang Squat Clean Thrusters (40/25)(35/20)/200 M Run 10 DB Hang Squat Clean Thrusters (40/25)(35/20)/200 M Run 8 DB Hang Squat Clean Thrusters (40/25)(35/20)/200 M Run 6 DB Hang Squat Clean Thrusters (40/25)(35/20)/200 M Run 4 DB Hang Squat Clean Thrusters (40/25)(35/20)/200 M Run 2 DB Hang Squat Clean Thrusters (40/25)(35/20)/200 M Run

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General Information

NameCrossFit S3
OwnerEric White
Websitecrossfits3.com
Phone(704) 650-5754
Emaileric@crossfits3.com
Address520 Zimmer Rd
Fort Mill, SC 29707

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